The Final Verdict on Caffeine and Your Hormones
With its global presence in forms of coffee, tea, energy drinks, and even chocolate, caffeine is nearly a universal part of our daily routines, but it’s often a point of debate when it comes to our health & hormones.
For many, this potent stimulant is a daily necessity, providing that much-needed jump-start to mornings and a pick-me-up through the day. But how does caffeine really affect your complex hormonal balance, and does it matter if it comes from coffee or other drinks?
Let’s explore the impact of caffeine on your body, the symptoms of hormonal imbalances from too much caffeine, and take a look at practical tips for your daily brew & hormone health.
Caffeine and Hormones
Hormones play a critical role in nearly all bodily functions, from growth and development to metabolism and reproduction. Caffeine can have a significant impact on these chemical messengers, and their ability to regulate many processes within the body.
Drinking caffeine stimulates the central nervous system, causing an increase in heart rate, blood pressure, and adrenaline release. This caffeine effect can be beneficial in small doses, providing a temporary energy boost and improved focus. However, excessive caffeine consumption can lead to issues with hormonal balance.
Could your morning latte be contributing to an imbalance in this crucial system?
Symptoms of Hormonal Imbalances from Caffeine
Moderate caffeine intake can be fine for many people, and trigger few, if any, side effects. But some people notice adverse symptoms shortly after drinking coffee, as well as negative effects that last throughout the day. Signs that you’re drinking too much caffeine include (1):
- Insomnia
- Anxiety & irritability
- Menstrual irregularities
- Mood swings
- Digestive issues
- Reduced ability to handle stress, or chronic stress
- Fatigue and brain fog
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Caffeine’s Impact on Hormones
Caffeine can also affect women differently, affecting several key hormones needed for a stable mood, energy, and reproductive health.
The source of your caffeine appears to also make a difference, especially for estrogen levels. For women, consumption of more than one cup each day of caffeinated soda or green tea was associated with higher estrogen levels (2).
We know that variations in estrogen levels, and estrogen dominance are associated with such disorders as endometriosis, osteoporosis, and endometrial, breast, and ovarian cancers.
Cortisol and Your Stress Response
Cortisol, often labeled the “stress hormone,” is released by the adrenal glands in response to stress. Caffeine has been linked to elevated cortisol levels, potentially influencing our ability to manage daily stress.
Caffeine blocks the body’s production of a chemical called adenosine, which usually helps us calm down and relax. Without this regulator, our bodies can remain in a heightened state of alertness with increased cortisol levels (3).
Chronic elevation of cortisol can lead to a variety of health concerns, including anxiety, insomnia, and digestive issues.
Read: Is It Adrenal Fatigue or Perimenopause?
Insulin Sensitivity and Blood Sugar Regulation
Insulin is pivotal in regulating blood sugar levels. Studies suggest that higher caffeine intake might decrease insulin sensitivity, causing blood sugar fluctuations (4).
For individuals with conditions where blood sugar and insulin resistance is a concern, like type 2 diabetes or PCOS, this could complicate management and contribute to long-term health issues.
Thyroid Function and Metabolism
The thyroid gland secretes hormones that are involved in regulating metabolism. As far as caffeine is concerned, there might be some surprising positive impacts on thyroid function.
In one large study, participants who drank 2 to 4 cups of coffee per day had significantly lower TSH concentrations compared to non-coffee drinkers, and they found no significant changes in total thyroid hormones, T4, or T3 (5).
In addition, participants who drank less than 2 cups of coffee per day showed a lower risk of developing subclinical hypothyroidism.
Read: Why Do Thyroid Issues Affect So Many Women?
Hormonal Imbalance Symptoms Related to Caffeine
The hormonal imbalances above can manifest in a multitude of ways, and higher caffeine intake might be the culprit behind worsening hormone-related symptoms.
Menstrual Cycle Irregularities
Caffeine has long been said to make symptoms of PMS worse, but is this a true assumption? According to a study involving more than 2000 participants over 4 years, researchers didn’t find a link between caffeine consumption and PMS symptoms like breast tenderness (6).
However, for women with menstrual cycles that are already irregular, we can’t rule out that caffeine might worsen symptoms, leading to increased discomfort and in your cycles. Ultimately, it’s important that you listen to your own body.
Sleep Disturbances
The stimulating effects of caffeine are well-documented, and for many individuals, consumption too late in the day can lead to sleep disturbances. This lack of quality sleep can further disrupt hormonal balance, leading to a vicious cycle of caffeine dependence and poor sleep—the exact reverse effect that you started drinking coffee for in the first place.
Related: Try these 3 ingredients in your coffee to boost energy & metabolism all day
Anxiety & Irritability
There’s a positive link between consuming coffee and the increased likelihood of mood swings & anxiety.
Caffeine’s influence on neurotransmitters such as dopamine and serotonin can impact our mood, with some experiencing sharp mood swings and increased anxiety, particularly with high or irregular consumption patterns.
Related: This Breakfast Triggers Anxiety
Traditional Chinese Medicine Perspective on Coffee
In Traditional Chinese Medicine, coffee’s effects are viewed through the lens of its ability to regulate qi circulation and its influence on the ‘spleen’ meridian.
The spleen meridian in TCM is responsible for digestion and transforming food into energy. When this meridian is out of balance, it can lead to symptoms like bloating, fatigue, and brain fog.
Caffeine’s stimulating effects on the nervous system may overstimulate the spleen meridian, causing digestive issues and potential hormone imbalances. From a TCM perspective, it is recommended to consume coffee in moderation and balance with other warming foods or herbs to support spleen function.
Safe and Enjoyable Caffeine Consumption
It may still be possible to drink coffee or enjoy your favorite piece of dark chocolate. The right balance in caffeine intake can potentially offer some benefits.
Recommended Daily Intake Guidelines
Health organizations generally advise a caffeine intake of no more than 400 milligrams per day for most adults, which is roughly equivalent to four cups of brewed coffee.
Now, my recommendations are quite a bit lower than this. I recommend no more than 1 cup of a caffeinated drink per day, preferably from green tea, dark chocolate, or a coffee with minimal additives (that is, cream or sweetener).
If you’re experiencing any of the above symptoms of caffeine intolerance, I recommend omitting caffeinated drinks for about 6 weeks to see if your symptoms improve.
Try These: Ayurvedic Teas for Good Digestion
Potential Benefits of Caffeine
When consumed in moderation, caffeine can offer health benefits such as increased alertness and improved mental focus.
Additionally, for some, moderate intake has been associated with a decreased risk of certain conditions like Parkinson’s disease and depression (7).
Caffeine itself may interfere with the growth and spread of cancer cells. Coffee also appears to lower inflammation, a risk factor for many cancers.
Although ingestion of caffeine can increase blood sugar in the short-term, long-term studies have shown that coffee drinkers have a lower risk of developing type 2 diabetes compared with those who don’t drink any at all. The polyphenols and minerals such as magnesium in coffee may improve the effectiveness of insulin and glucose metabolism in the body.
Practical Tips for Coffee Drinkers
For those who find it challenging to part ways with their coffee, fear not; you can maintain your ritual while also supporting your hormonal balance.
Drinking Coffee at the Right Time
Morning is the ideal time for coffee consumption, allowing for the natural curve of cortisol levels to align with the stimulating effects of your beverage. Have your coffee after at least 20 grams of protein, plus a full glass of water to protect your hormones. Don’t drink coffee on an empty stomach.
After midday, consider switching to decaf or non-caffeinated alternatives to prevent disruption to your sleep cycle.
Alternatives to Caffeine & Coffee
For individuals highly sensitive to caffeine or those looking to limit their intake, there are numerous caffeine-free alternatives available, such as herbal teas and chicory-root-based blends that mimic the taste and experience of coffee.
Try these: 5 Teas for Hormone Balance
Listening to Your Body’s Signals
Everybody is different, and tuning in to how yours reacts to caffeine is crucial. By monitoring your energy levels, sleep patterns, and stress responses, you can determine how caffeine affects your overall health.
Balance Hormones While You Enjoy Your Morning Brew
Ultimately, the final verdict on caffeine and its influence on your hormones is highly individualized. Your unique health profile, lifestyle, and sensitivities all play a part in the way you interact with this stimulating substance. By being informed and mindful, you can enjoy the benefits of your favorite brew without compromising your hormonal health.